Beans, Beans, the musical fruit!

We have all heard it: Beans, Beans, the musical fruit, the more you eat the more you toot, the more you toot the better you feel, so why not have beens for every meal! (I can still hear my little brother, Robin, singing this!)


Beans (and other legumes as well) are a superior nutrition, and the most nutrient-dense carbohydrate source. Beans are digested slowly which has a stabilizing effect on blood sugar, promotes a full feeling and helps to prevent food cravings. Because of this they act as an anti-diabetes and weight-loss food. They also contain soluble fiber, which lowers cholesterol levels. 

 Fiber and resistant starch not only reduce the total number of calories absorbed from beans, but are also fermented by intestinal bacteria into fatty acids that help to prevent colon cancer. Eating beans, peas, or lentils at least twice a week has been found to decrease colon cancer risk by 50%. Legume intake also provides significant protection against oral, larynx, pharynx, stomach, and kidney cancers. Dr. Joel Fuhrman, who wrote "Eat To Live", says that eating at least one cup of legumes a day will promote weight loss or help maintain ideal weight. 

Many people refuse to eat beans because of the gaseous effect. It takes a while, but beans will lose that effect after they are a part of a daily diet. By adding a daily walk, the gas can be released without embarrassment and exercise will be added. However, this too shall "pass".

Here is one of my all time favorite bean recipes given to me by Peg Williams:

Cuban Black Bean Soup# and Marinated Rice#

Soup

4 T olive oil or water/broth

2 medium sized onions, finely chopped (fiber 2g/1 onion)
2 medium sized green peppers, finely chopped (fiber 3g/cup)
5 large garlic cloves, minced, or pressed
About 3 cups of water
4 bouillon cubes (I use Bill’s Best Chik’nish seasoning)
1 ½ t each ground cumin and oregano (or to taste)
2 T vinegar
About 5 cups cooked black beans (follow directions on dried bean package) (Fiber - 8g/1/2 cup)

In a 4-5 quart dutch oven, heat the oil over medium heat. Add onion, green peppers and garlic. Cook, stirring until starting to get limp. Add 3 cups water, bouillon cubes, cumin, oregano, vinegar and beans. Cover and simmer 30 minutes. Add more water if desired for thinner consistency. Salt and pepper to taste. This can be done ahead and then reheated to simmering. Serves about 6.

Marinate Rice

Prepare marinated brown rice at least 1 hour or up to one day ahead.

To cook rice put rice in bottom of pan (rice usually doubles when cooked), cover with water so that when you stick your thumb in and touch the top of the rice the water comes to your knuckle. Bring to a boil, turn to low and cover, cook until all water is absorbed, about 15-20 minutes.

Combine 3 cups cooked brown rice (fiber 4g/1 cup) with 2/3 cups finely chopped green onion, 3 T each olive oil and apple cider vinegar (more oil and vinegar is good). Salt and pepper to taste. Cover and chill. 
TO SERVE: Put bean soup on rice. Yummy!!
# Fiber approx. 17 grams per serving.

Cooking without Oil

Oil is such an important part of our health. But we have taken it to a new level - extracting oil from our foods and eating it separately. I don't think that is what God had in mind when he required us to have oil in our diets. Unfortunately we have made it such a part of our cooking that we don't know how to cook without it - at least that has been my experience.

Lately, I have made a consciences effort to not use any extracted oil in my cooking. Not so easy! In the past I would add a dollop of olive or coconut oil to the pan before I added any food. (both good healthy oils, right?) But the calories in the oil add up. There are 120 calories in 1 Tablespoon of Olive Oil or Vegetable Oil. Coconut Oil does better with 39 calories per teaspoon. I have discovered that the food tastes just as good without the added oil.

So what do you saute the food in? Water or Broth! Not too much, just enough to keep it from sticking to the pan. The flavor of broth is absorbed into the food as it cooks. This way of cooking takes practice, but the results will leave your dish with even more flavor and fewer calories.

Try getting the necessary oil that your body needs from whole foods: avocados, olives, nuts, seeds.  Fats eaten in the whole food form are processed well in the body and do not cause weight gain like extracted oil. I for one am going to make more effort to cook without extracted oil. Getting back to basics feels good.

Daily Detox

When we think of "Detoxification" we have visions of spas and dollar signs, something only for the rich and famous. We think of excruciating treatments and painful elimination. Detoxification doesn't need to be something to dread. It can be an easy part of our daily routine. A few quick, daily habits can flush out physical and emotional toxins gently and easily. Armed with air, water and a brush, we can create our own "spa" to detox the body.

1. Deep Breathing: Breathing usually is not something we think about since it comes naturally. But a majority of people really don't breathe correctly, especially in our fast-paced world. The breath tends to be constricted, shallow and stressed. This deprives us of much needed oxygen, contributing to brain fog, fatigue and accumulation of toxins. 

This problem is easily solved with a bit of intentional breathing. Most people only breath from the upper portion of the lungs, but we really need to draw air in fully with the diaphragm. Take a few moments though out the day to breath deeply. By taking in more oxygen, tissues are effectively detoxified, the mind is clarified and the nervous system is calmed.

When I first started my deep breathing practice I breathed deeply every time I stopped at a stoplight (we have alot of stoplights in Fresno). Before I knew it, this deep breathing became an enjoyable habit. Now I expand my lungs throughout the day even without stoplights! It feels wonderful. 

2. Dry Skin Brushing: Dry skin brushing is another economical and easy way to detoxify. Dead skin cells are sloughed away, the lymphatic and immune systems are stimulated while toxin harboring cellulite is reduced. 

A wide, long-handled natural bristle brush is all that's needed. Begin with dry skin and brush in upward strokes toward the heart. The feet are a good place to start. Brush the legs, arms, back and abdomen. It takes only 5-10 minutes to brush the entire body. Make sure to enjoy a hot shower afterwards, drink a big glass of water and breathe deeply. 

Another quick alternative is an exfoliating skin towel (The Body Shop or Rite Aid Pharmacy) in the shower. Removing dead skin is the key. 

3. Hydration: Drinking water seems like such a basic action, yet dehydration is very common. Drinking 2.2 liters of water (approximately 9 cups) will flush out toxin throughout the day, helping to ease the stress on the kidneys and liver.

It is especially important to drink plenty of water first thing in the morning as toxins have accumulated during the night. Adding the juice of half a lemon is even better to help support the liver. Unless these toxins are flushed out with water, they will stay in the body. 

You will be amazed at how these little actions will help improve the way you feel, your energy level and your mood. Now that you have been to the "Spa", go out an enjoy your day toxin free! 

Sweet Potatoes

How to cook a Sweet Potato:

Sweet potatoes are delicious cooked whole. When baked, their thin skin puffs to a crisp finish and inside you’ll discover a sweet, pillowy flesh. While baking is the most traditional way to cook sweet potatoes, there are countless ways to prepare them and cash in on these fiber-filled sweet treats.

• When cooking whole sweet potatoes, pierce their skin several times with a fork and bake at 400 degrees for 40-50 minutes or until fork tender.
• Sauté sliced or diced sweet potatoes in a little oil for about 10 minutes.
• Quick boil by adding 1-inch thick slices to a skillet with 2 inches of boiling water; cook for about 12 minutes.
• Steam 1-inch slices over simmering water.
• Grill or broil 1-inch thick slices for 10 minutes or cut sweet potato in half lengthwise and grill 20 to 25 minutes.
• Grate raw into slaws and salads.

One small sweet potato (5 oz) has only 146 calories with 4 grams of fiber. Whenever there is color, there are more nutrients. You can enjoy this colorful food guilt free!